Exercises

DUMBBELL EXERCISES

POWERCLEANS
DEADLIFTS
BULGARIAN SPLIT SQUATS
ROMANIAN DEADLIFTS
SWING
CHEST PRESS ON THE FLOOR
WALL SQUAT
TURKISH GETUP
LUNGE AND CURL
ALTERNATE SHOULDER PRESS
UPRIGHT ROW
CHEST FLY ON FLOOR
BICEPS CURL ON WALL
SEATED LATERAL RAISE
LUNGE + SHOULDER PRESS
CHEST FLY
1 LEG SHOULDER PRESS
RENEGADE ROW
STANDING TRICEPS EXTENSION
LATERAL RAISE
REVERSE LUNGE
SQUAT AND PRESS
INCLINE CHEST PRESS
TRICEPS KICKBACK
STEP-UP
SQUAT AND CURL
INCLINE BICEPS CURL

 

BULGARIAN SPLIT SQUAT/CURL
CURL WALL SQUAT
CALF RAISE
LEG DEADLIFT
SQUAT AND REACH
DOUBLE FRONT RAISE
CONCENTRATION CURL
2 HAND TRICEPS EXTENSION
PREACHER CURL
ARNOLD PRESS
INCLINE CHEST FLY
RUSSIAN TWIST
GOBLET SQUAT
SQUAT
ROW
OVERHEAD TRICEP EXTENSION
SHOULDER PRESS
1-ARM CHEST PRESS
CHEST PRESS
WALL SQUAT + LATERAL RAISE
BENTOVER ROW
REVERSE FLY
LATERAL AND FRONT RAISE
SUMO SQUAT
SKULL CRUSHER
FRONT SQUAT
UPRIGHT ROW

BARBELL EXERCISES

LANDMINE PRESS
PUSH PRESS

 

LANDMINE ROW
LANDMINE TWIST
STATIC LUNGE
SQUAT
ROMANIAN DEAD LIFT
STEP-UP
FRONT SQUAT
REVERSE LUNGE
UPRIGHT ROW
ALTERNATING LUNGE
BENTOVER ROW
ROLLOUT
21s
SPIDERMAN PUSHUP
SQUAT JUMP
LINE DRILL
DECLINE PUSHUP
HALF BURPEE
ISOMETRIC SQUAT
EXTENDED PLANK
POINTING DOG
LATERAL SHUFFLE
IYT
DIVE BOMBER
INCLINE PUSH-UP
ALTERNATING LUNGES
SIDE LEG RAISE
RAISE THE ROOF
WINDSHIELD WIPERS
TWISTED MT CLIMBER
SINGLE LEG DEADLIFT
LATERAL LUNGE
DEAD BUG
TRICEPS PUSH-UPS
ISOMETRIC SQUAT
PLANK
GROUCHO WALK
BACK EXTENSIONS
WALKING LUNGE
PLANK QUAD TOUCH
THREAD THE NEEDLE
SQUAT
GLUTE BRIDGE
BOAT
1-LEG WALL SQUAT
CRABKICK TOUCH
PUSHUPS
BODY SAW
HEEL TOUCHERS
STANDING KICKBACK
SKYSCRAPER
FROG SQUAT
MOUNTAIN CLIMBER
SUMO SQUAT
REVERSE CRUNCH
SIDE PLANK
GOOD MORNING
RUSSIAN TWIST
WALL SQUAT
PULSING SQUAT
SUPERMAN
ABDOMINAL CRUNCH
DIP
REVERSE LUNGE
IYTO
BICYLE KICK

BALL EXERCISES

REVERSE CRUNCH WITH BALL
OPPOSITE KNEE TO ELBOW
SQUAT AND BALL RAISE
HIP HIKE
AROUND THE WORLD
TRICEPS PRESS
ABS PASS
PUSH-UP
PLANK
ASYMMETRICAL PUSH-UP
CHEST PRESS ON BALL
SIDE CRUNCH
HAMSTRING CURL
AB ROLL OUT
HIP BRIDGE
AB TRUCK
DUMBBELL PREACHER CURL
DUMBBELL CHEST FLY
BACK EXTENSION
CRUNCH
ALTERNATING CHEST PRESS
SINGLE LEG SQUAT
ALTERNATING SUPERMAN